Fueling & Hydration Tips

Proper nutrition and hydration are key to performance and recovery. Here’s a sample daily fueling guide for our runners:

Breakfast:

• Whole grain toast or bagel with peanut butter

• Greek yogurt with granola and fruit

• Oatmeal made with milk + banana

Mid-Morning Snack:

• Trail mix or dried fruit

• String cheese + crackers

• Smoothie with fruit and protein

Lunch:

• Turkey or hummus sandwich on whole grain bread

• Rice or pasta bowl with lean protein and veggies

• Wrap with chicken, spinach, and avocado

Afternoon Snack (Pre-Practice):

• Banana or granola bar

• Pretzels or dry cereal

• Sports drink or water

Dinner:

• Grilled chicken or tofu with sweet potatoes and broccoli

• Stir-fry with brown rice and veggies

• Pasta with marinara and lean meat

Post-Workout Snack (within 30–45 min):

• Chocolate milk

• Bagel with peanut butter

• Yogurt + fruit

Hydration tip: Start drinking water early in the day, not just at practice. Aim for 2–3 bottles throughout the day, and sip during workouts.

More nutrition tips are available here, here, and here.